Cyclocross Race XC level 3

Average Weekly Training Hours 07:07
Training Load By Week
Average Weekly Training Hours 07:07
Training Load By Week

This is a progressive cyclocross training plan aimed at 90-120 mins of cross country racing. It has 2 sessions a week of core strength, progressing through the weeks into more muscular strength workouts.

The bike sessions are designed to get you race ready in 6 weeks.Training 4-5 times a week, being interval and hiit training based they progressively increase the amount of time you're working at race pace over the 6 week plan

There is a lot more high intensity interval training included than he previous 2 cyclocross xc race plans designed to increase your anaerobic capacity, aswell as some skills based sessions and endurance training to maintain your base fitness

Sample Day 1
Core Cycling

after a warm up do 2 sets of 15

Sample Day 2
Anaerobic Capacity Intervals

Good warm up working up through the zones with less time in each zone as you draw towards zone 5-5
Main session
Zone 6 Intervals
2 sets of 4 x 1 min On 1 min OFF, Full Gas > zone 5 watts; 5 min in b/w sets

Sample Day 3
Core Stability Pilates

after warming up on a rowing machine for 1km do 2x20 reps of each exercise

Sample Day 4
Miracle sprint workout#1

Workout #1

Warm up for 20 minutes at an aerobic effort
3 x 20 seconds all-out power production, 4:40 easy Zone 1 spinning
3 x 10 seconds all-out power production, 4:50 easy Zone 1 spinning
Cool down with easy spinning

Sample Day 6
base building XC

ride in zone 1-2 easy base building for 2 hours

Sample Day 7
30-30 micro bursts

warm up
20 mins easy riding 56-75% ftp
main set
3-5 x 10 mins ( min recovery) micro bursts
30 secs "on" @150% ftp
30 secs "off" coasting 0% ftp

cool down
15 mins easy riding 56-75% ftp

Sample Day 8

after warming up on a rowing machine for 1km HIIT is high intensity interval training which is really good at burning fat and boosting your metabolism whilst building functional strength
do 2x 4 mins as 45 secs on 15 off with each set of 4 exercises. then repeat

Nick de Meyer
Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions